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What is DBT?
Dialectical Behavior Therapy (DBT) was originally developed by psychologist Marsha Linehan.
DBT teaches practical skills for managing overwhelming emotions, reducing impulsive reactions, improving relationships, and navigating stressful situations more effectively.
At its core, DBT combines two ideas:
Who Might Benefit From DBT
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Emotional overwhelm
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Anxiety
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Depression
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Relationship difficulties
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Stress management
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Impulse control
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Trauma recovery
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High sensitivity
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Self-destructive behaviors
Many people also find DBT valuable simply because it teaches skills that were never formally taught in school.
Find a DBT Practitioner
DBT-Linehan Board of Certification Directory
This is probably the gold standard directory. These clinicians have demonstrated proficiency in DBT according to the model developed by Marsha Linehan.
Behavioral Tech Therapist Directory
Behavioral Tech was founded to train clinicians in DBT and maintains a therapist directory searchable by location.
How Does DBT Work?
Acceptance
Learning to acknowledge reality as it is in the present moment.
Change
Learning skills that help create a healthier future.
Rather than fighting emotions or becoming controlled by them, DBT teaches you how to work with them.
Mindfulness
Learning to observe thoughts, emotions, and experiences without becoming consumed by them.
Distress Tolerance
Building tools to survive difficult moments without making them worse.
Emotional Regulation
Understanding emotions and learning strategies to respond more effectively.
Interpersonal Effectiveness
Communicating needs, setting boundaries, and maintaining healthy relationships.
Learn More About DBT
DBT Self Help
One of the most practical DBT resources online. Great for learning DBT skills even if you aren't currently in therapy.
DialecticalBehaviorTherapy.com
Provides explanations, worksheets, and overviews of the four core DBT skill areas.
What is ACT?
Acceptance and Commitment Therapy (ACT) takes a different approach.
Instead of trying to eliminate difficult thoughts and emotions, ACT teaches you how to stop struggling with them so they no longer control your life.
The goal is not to feel good all the time.
The goal is to build a meaningful life even when discomfort is present.
The Core Aspects of ACT
ACT recognizes that:
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Pain is part of being human.
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Difficult thoughts will sometimes appear.
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Emotions cannot always be controlled.
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Fighting internal experiences often makes them stronger.
Rather than getting stuck battling your thoughts, ACT teaches you how to create space between yourself and those thoughts.
You are not your thoughts.
You are the person observing them.
What can ACT help with?
ACT is commonly used for:
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Anxiety
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Depression
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Chronic stress
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Trauma
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Perfectionism
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Life transitions
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Grief
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Self-criticism
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Fear of failure
ACT Worksheets & Handouts (ACBS)
Free worksheets covering values, mindfulness, acceptance, and psychological flexibility.
One of the best beginner ACT exercises for identifying behaviors that move you toward or away from your values.
Core ACT Skills
Acceptance
Allowing thoughts and emotions to exist without constantly fighting them.
Cognitive Diffusion
Learning to see thoughts as thoughts rather than absolute truths.
Present-Moment Awareness
Bringing attention back to the here and now.
Self-as-Context
Recognizing that you are more than any single emotion, belief, or experience.
Values
Identifying what truly matters to you.
Committed Action
Taking meaningful steps toward the life you want to build.
Find an ACT Therapist
The primary directory for therapists trained in Acceptance and Commitment Therapy.
Psychology Today ACT Directory:
Search by insurance, telehealth, specialty, and location.
Other ACT Resources
What Is ACT? (Official ACBS Overview)
A clear explanation of the ACT model and its six core processes
A curated collection of books, articles, and training materials for beginners.
Includes videos, beginner resources, and professional learning materials.
Disclaimer
The information provided on this website is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any medical or mental health condition. I am not a licensed therapist, psychologist, psychiatrist, counselor, or healthcare provider. The content on this site reflects personal research, personal experiences, creative exploration, and curated resources that I have found valuable.
Nothing on this website should be considered medical, psychological, legal, or professional advice. The therapies, techniques, books, videos, exercises, and resources discussed throughout this site are provided to help visitors learn about different approaches that may support healing, growth, self-discovery, and well-being. Individual results may vary, and not every approach is appropriate for every person. This website is not a substitute for professional mental health care, medical treatment, crisis intervention, or emergency services.
If you are experiencing significant emotional distress, thoughts of self-harm, thoughts of harming others, or a mental health crisis, please seek immediate assistance from a qualified healthcare professional, emergency services, or a crisis hotline in your area. Any links to therapists, organizations, books, videos, websites, products, or other resources are provided for convenience and informational purposes only. Inclusion of a resource does not constitute an endorsement, guarantee, or recommendation. Visitors are encouraged to conduct their own research and exercise their own judgment when selecting healthcare providers, programs, products, or services.
By using this website, you acknowledge that you are responsible for your own decisions, actions, and well-being and that the creator of this website assumes no liability for any outcomes resulting from the use of the information provided. My hope is that this site serves as a doorway to learning, exploration, healing, and self-discovery. If you need professional support, I encourage you to seek guidance from a qualified mental health professional.